9.8.15 WOD
September 7, 2015WOD: 21-15-9 For time of: Deadlift 225/160 Box Jumps 24/20" Watch that first jump.
WOD: 21-15-9 For time of: Deadlift 225/160 Box Jumps 24/20" Watch that first jump.
9.6.15 WOD
September 6, 2015Athletes, don't forget that this week is make up week. You will have the opportunity to make up any lifts you missed. There will still be a regular class WOD during the week, so make sure you come prepared to do any mobility and warm up you might need for your lifts. If you have missed all the lifts, try to establish 1 rep maxes for your snatch, clean, jerk and back squat. Labor Day WOD: "Hotshots 19" (revised) Teams of 2, 6 Rounds for time of: 3
9.4.15 WOD
September 3, 2015Athletes, if you missed any of the lifts this week, you will have a chance to make them up next week. We will be running wods like regular during classes. If you missed a lift and need to make it up sign in to a class time like normal and come in and make up your lifts. You will be allowed to do this all week. Make it your priority to get all your 1 rep maxes, on all the lifts we did this week. We have seen a ton of personal records and want you
9.3.15 WOD
September 2, 2015Strength/WOD: Snatch Snatch Pull 1x5 1x3 1x1 1x1 1x1 Make sure you take longer breaks as your weights get heavier. Rest to the point of recovery not cool down.
9.2.15 WOD
September 1, 2015Strength/WOD: Jerk (Split is allowed) Back Squat 1x5 1x3 1x1 1x1 1x1 Athletes, if you are good with the split jerk go ahead and split. Make sure it is on point every time. If you have a 1RM for your back squat make sure to use the percents we put up on the white board. Make sure to have fun!
9.1.15 WOD
August 31, 2015Strength/WOD: Clean Clean Pull 1x5 1x3 1x1 1x1 1x1 If you need more attempts, get with your coach.
8.31.15 WOD
Athletes, this week we will be doing 1 rep maxes on 10 different movements. We will let anyone who misses any 1 rep maxes make up missed 1 rep maxes next week. During this week make sure you use the entire class time to warm-up, mobilize and lift. Rest is a huge part of setting a good 1 rep max. Listen to your coaches and have fun! Strenght/WOD: Push Press Power Snatch 1x5 1x3 1x1 1x1 1x1 If you need more attempts, get with your coach. Last note,
8.28.15 WOD
August 27, 2015Oly Strength: Snatch – heavy single Clean & Jerk – heavy single Front Squat – heavy single WOD: 10 Minute EMOM of: Even minute: 30 Double Unders + 5 Medball Slams 20/14 Odd minute: 10 Supine Ring Rows + 10 Ring Dips
8.27.15 WOD
August 26, 2015Oly Strength: Hang Snatch – 5 x 2 Power Clean & Power Jerk – 4 x 1+1 Overhead Squat – 3 x 1 WOD: 13 Minute ascending ladder of: Wallballs 20/14 @ 10/9 Deadlift 185/130 First round do 1 of each movement, second do 2 and so on. Continue until you hit your 13 minute time cap and try to get as far as you can.
8.26.15 WOD
August 25, 2015Oly Strength: Snatch – 5 x 1 Snatch Pull – 3 x 2 Front Squat – 3 x 2 WOD: 10 Minute AMRAP of: 5 Chest to Bars 10 Hand Release Push-Ups 15 Squat Jumps
